WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Andra on August 10, 2009

Users:

30 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Pec Deck Flyes	10 lbs.	20	60
	10 lbs.	20	60
Machine Chest Press	30 lbs.	15	60
	30 lbs.	15	60
Triceps
Machine Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
One-Arm Dumbbell Kickbacks	2 lbs.	25	60
	2 lbs.	25	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
Standing Leg Curls	5 lbs.	22	90
	5 lbs.	22	90
	5 lbs.	22	90
Leg Extensions	20 lbs.	18	90
	20 lbs.	18	90
Calves
Standing Calf Raises	80 lbs.	10	60
	80 lbs.	10	60
Lower Back
Machine Low Back Extensions	30 lbs.	10	60
	30 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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